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PODCAST

Back In Shape Podcast

This podcast is dedicated to providing you with the help you need to fix your lower back pain and sciatica. From specific diagnoses, myths and injuries to the low back, to strategies to recover, we"re here to help get your Back In Shape. This podcast is an extension of the Back In Shape Program, an online back rehabilitation program that helps members from all over the world. Created by the founders of The Mayfair Clinic, a specialist back and neck pain clinic in central London and winner of the

health & fitness

All Episodes

00:10:35

Are Back Extensions Good For Herniated Discs In Your...

Back In Shape Podcast ·

2025/04/04

Are Back Extensions Good for Herniated Discs? Find Out! 📹🔍📚 Resources:📖 https://backinshapeprogram.com/2025/01/are-back-extensions-good-for-herniated-discs/Dive into the debate on whether back extensions or "superman exercises" are beneficial for those recovering from a herniated disc or suffering from sciatica. 🧑‍⚕️💪Understand the Back Extension:Learn what happens when you perform this exercise - arching your back to elevate your chest and legs. 🧘‍♂️Spinal Mechanics: Discover how

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00:11:24

Can Walking Help You Recover From Back Pain?

Back In Shape Podcast ·

2025/03/26

🚶‍♂️ Can Walking Really Help Recover from Back Pain? 🌿📚 Resources:📖 https://backinshapeprogram.com/2025/01/can-walking-help-you-recover-from-back-pain/🔍 Walking's Role in Back Pain Recovery:Walking isn't just about moving; it's about managing inflammation and congestion in the spine, which can exacerbate back pain when you're stationary.💡 Benefits of Walking:Inflammation Management: Small, rhythmic movements from walking help reduce congestion around the spine, similar to

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00:12:20

Best Stretch For A Herniated Disc In The Lower Back

Back In Shape Podcast ·

2025/03/21

🌟 Best Stretches for a Herniated Disc in the Lower Back 🌿📚 Resources:📖 https://backinshapeprogram.com/2025/01/best-stretch-for-a-herniated-disc-in-the-lower-back/🔍 The Problem with Common Stretches:Many stretches, like knee hugs, can aggravate herniated discs by promoting excessive spinal rounding.✨ Two Effective Stretches for Relief:1. Bed Decompression Stretch:How It Works: Mimics spinal decompression therapy at home, reducing disc pressure.Steps:- Lie on your stomach at the edge of the bed,

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00:11:52

My Bulging Disc Isn't Touching A Nerve So Why Is...

Back In Shape Podcast ·

2025/03/14

🤔 My Bulging Disc Isn't Touching a Nerve - So Why the Pain? 💡📚 Resources:📖 https://backinshapeprogram.com/2025/01/my-bulging-disc-isnt-touching-a-nerve-so-why-is-there-still-pain/🔍 The Misunderstanding:MRI Insights: Just because a bulging disc isn't touching a nerve during an MRI doesn't mean it's not the source of pain in daily activities or other postures.🌐 Understanding Bulging Discs:Disc Health: A bulging disc indicates a degeneration or weakening in the lower spine,

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00:15:22

Learn To Squat Safely If You Have Back Pain or Sciatica

Back In Shape Podcast ·

2025/03/07

🏋️‍♂️ Squat Tutorial: Your Key to Fixing Back Pain 🌟📚 Resources:📖 https://backinshapeprogram.com/2024/12/squat-tutorial-back-pain-fixed-with-this-essential-exercise/🔍 Why Squats Matter:Squats are integral to daily life and can be the cornerstone of back pain recovery or a source of continued strain if performed incorrectly.🚫 Common Squat Errors to Avoid:Butt Wink: Rounding the lower back, straining the lumbar spine.Knee Caving: Knees rolling inward due to weak leg muscles.✅ Strategies for

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00:12:55

Is Muscle Spasm Straightening Your Lumbar Spine?

Back In Shape Podcast ·

2025/02/28

🔍 Debunking the Myth: Muscle Spasm and Lumbar Spine Straightening 🧐📚 Resources:📖 https://backinshapeprogram.com/2024/12/is-muscle-spasm-straightening-your-lumbar-spine/🌐 Understanding the Issue:Common Misdiagnosis: MRI or X-ray reports might suggest muscle spasms are straightening your lumbar spine, but this is often a misunderstanding of spinal mechanics.🔬 Anatomy Lesson:Erector Spinae: These muscles extend and support the spine, increasing the lordotic curve, not flattening it.Actual

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00:24:07

5 Exercises To Fix Back Pain For Good [Herniated...

Back In Shape Podcast ·

2025/02/21

🌟 5 Essential Exercises for a Robust and Healthy Back 💪📚 Resources:📖 https://backinshapeprogram.com/2024/12/5-exercises-for-a-healthy-back-that-everyone-should-do/📹 Tutorial Playlisthttps://www.youtube.com/watch?v=dia-fydN7rE&list=PLZb8YIfLGS3jNiSkgxR_VmXEASoNyDxVR🔍 Simplify Your Recovery:Focus on Health, Not Just Pain: Instead of seeking out complex solutions, build back health with exercises that foster strength and stability for everyone.🌿 What Constitutes a Healthy Back?Load Bearing

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00:17:05

IS Lifting With Back Pain A BIG Mistake?

Back In Shape Podcast ·

2025/02/14

🚀 Lifting with Back Pain: Is It Really a Mistake? 🤔📚 Resources:📖 https://backinshapeprogram.com/2024/11/is-lifting-with-back-pain-a-big-mistake/🔥 Debunking the Myth:Avoiding Lifting? Common advice suggests never lifting with back issues, but this can lead to a cycle of weakness and increased vulnerability.🚫 The Dangers of Inaction:Progressive Degeneration: Not using your back leads to atrophy, reducing your capacity to perform even simple tasks without pain.🏋️‍♂️ A Practical Approach:Embrace

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00:19:28

Disc Herniation Rehab: Made Easy In 3 Steps

Back In Shape Podcast ·

2025/02/07

💡 Disc Herniation Rehab: The Critical Mistake to Avoid 🚫 📚 Resources: 📖 https://backinshapeprogram.com/2024/11/disc-herniation-rehab-the-big-mistake-to-avoid/ 🔍 The Common Misstep: Chasing Unique Exercises: Many believe they need specialized exercises for their specific back injury, leading to a scattered rehab approach. 🧩 Simple Yet Effective Approach: Focus on Universal Principles: Instead, aim for a healthy, functional back with exercises that align with key recovery principles. ✅ Core

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00:17:31

Bird Dog Tutorial: A Great Core Stability Exercise...

Back In Shape Podcast ·

2025/01/31

🐦‍⬛ Bird Dog Exercise Tutorial: Strengthen Your Core, Stabilize Your Back 💪 📚 Resources: 📖 https://backinshapeprogram.com/2024/11/bird-dog-tutorial-a-great-core-stability-exercise-for-low-back-pain/ 🌟 Why Bird Dog? Core Stability: This exercise enhances your ability to maintain a neutral spine while moving, crucial for back pain relief and prevention. Safe Progression: Build from basic to advanced levels at your own pace, ensuring correct form throughout. 📝 Tutorial Overview: Level 1:

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00:15:58

Spondylolisthesis Stretch For Back Pain & Sciatica...

Back In Shape Podcast ·

2025/01/24

🔓 Unlocking Relief: Spondylolisthesis Stretch for Back Pain & Sciatica 🧘‍♂️📚 Resources: https://backinshapeprogram.com/2024/11/spondylolisthesis-stretch-for-back-pain-sciatica-relief/ 🌐 Understanding Spondylolisthesis: Learn why avoiding extreme spinal movements is crucial but doesn't limit your relief options. 🧣 The Towel Stretch Solution: How to Perform: - Gently supports the spine's natural curve without forcing extension, ideal for those with spondylolisthesis. - Roll a

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00:18:13

A Guide To Low Back Surgery For Back Pain & Sciatica

Back In Shape Podcast ·

2025/01/17

🔍 Your Roadmap to Back Surgery for Pain Relief: Insights, Strategies, and Recovery Tips 🌤️📚 Resources: 📖 https://backinshapeprogram.com/2024/10/a-guide-to-low-back-surgery-for-back-pain-sciatica/ 🚨 Is Surgery the Answer? Before you commit to low back surgery for pain or sciatica, explore this comprehensive guide designed to inform and possibly transform your journey. 🔑 Key Points: Avoiding Emergency: Understand that most back surgeries are scheduled, giving you time to prepare or

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00:29:41

3 Best Exercises For Sciatica & Back Pain

Back In Shape Podcast ·

2025/01/10

🚨 Conquer Sciatica & Low Back Pain with These 3 Key Exercises! 🏆📚 Resources: 📖 https://backinshapeprogram.com/2024/10/3-exercises-to-fix-your-sciatica-for-good/ 🔥 Break the Cycle of Pain: Learn the essential exercises that fortify your lower back, turning weakness into strength. 1️⃣ The Dead Bug: Start with the basics of core stabilization. Ideal for all levels, this exercise trains you to control and protect your spine from daily strains. 📹 Watch our tutorial for perfect form! 2️⃣

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00:16:06

Overcome Chronic Back Pain With This Simple Strategy

Back In Shape Podcast ·

2025/01/03

🔍 Discover the #1 Hack to Alleviate Chronic Back Pain! 🩹✨ 📚 Resources: 📖 https://backinshapeprogram.com/2024/10/hack-to-overcome-chronic-back-pain/ 💡 Key Insights: Identify Daily Flare-Ups: Learn how everyday movements might be sabotaging your back health. Simple Home Hack: Use simple sticky tape to monitor and correct your posture. 🩹 Rebuild Confidence: Start creating a 'database of reasons' to believe in your recovery with each small win. Modify to Heal: Adjust daily activities with core

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00:16:20

Are New Year Resolutions To Get In Shape Causing Low...

Back In Shape Podcast ·

2024/12/27

🔥 Are New Year Fitness Resolutions Causing Your Back Pain? 🏋️‍♂️💢 📚 Resources: 📖 https://backinshapeprogram.com/2024/12/are-new-year-resolutions-to-get-in-shape-causing-low-back-pain/ 🌟 New Year, New Challenges: As gyms get crowded with resolutions to get fit, many inadvertently set themselves up for back pain with improper workouts. 🔍 Step-by-Step Guide to Safe Fitness: Step 1: Self-Evaluation - Consider your fitness level before diving into intense regimes. If you're starting from

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00:10:00

Quick Neck Pain Relief Routine At Home

Back In Shape Podcast ·

2024/12/20

🧘‍♂️ Quick Fix for Neck Hunchback - Your Daily Routine! 🧘‍♂️ 📚 Resources: 📖 https://backinshapeprogram.com/2024/10/neck-hunchback-routine-to-fix-it-fast/ Struggling with that unsightly "tech neck" or "text neck"? Today's routine addresses the hunchback posture that many face due to prolonged screen time. Here's how you can start correcting it: Understanding the Issue: Tech Neck: A modern spin on the "dowager's hump," caused by constant forward head posture, especially from smartphone

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00:09:32

Complete Dead Bug Tutorial To Fix Back Pain For Good

Back In Shape Podcast ·

2024/12/13

Mastering the Dead Bug for Back Pain Relief - Step-by-Step Guide 🔍📚 Resources: 📖 https://backinshapeprogram.com/2024/10/dead-bug-tutorial-for-back-pain/ This video offers a detailed tutorial on adapting the Dead Bug exercise to suit various stages of back pain recovery, ensuring it becomes a pivotal part of your rehabilitation process. Here's what you'll get: Avoiding Common Mistakes: Avoid arching or flattening your back. These movements can exacerbate pain by wrongly engaging or disengaging

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00:17:23

Should You Exercise With Severe Back Pain Or Sciatica?

Back In Shape Podcast ·

2024/12/06

🎯 Should You Exercise with Severe Back Pain? Here's Your Answer! 🎯📚 Resources: 📖 https://backinshapeprogram.com/2024/09/should-you-exercise-with-severe-back-pain-or-sciatica/ Feeling overwhelmed by back pain and the thought of exercising? 🏃‍♂️💨 This video dives deep into why you shouldn't avoid all movement just because your back hurts. Here's what you'll learn: 🔍 Understanding Exercise: We redefine "exercise" as purposeful activity aimed at improving or maintaining health, not just any

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00:18:31

Back Pain Relief Routine You Can Do At Home

Back In Shape Podcast ·

2024/11/29

🌟 Back Pain Relief at Home: A Stretching Routine That Targets the Cause 🌟📚 Resources: 📖 https://backinshapeprogram.com/2024/09/back-pain-relief-routine-you-can-do-at-home/ Battling with back pain? This video presents a simple yet effective routine specifically designed to address the underlying issues causing your discomfort, not just offer temporary relief! Here's what you'll discover: 🔄 Routine Breakdown: When & How Often: Perform 2-3 times daily or as needed. Each session lasts about

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00:24:00

Stop Low Back Muscle Spasm For Good

Back In Shape Podcast ·

2024/11/22

Stop Low Back Muscle Spasm For Good 💥 📚 Resources: 📖 https://backinshapeprogram.com/2024/09/stop-low-back-muscle-spasm-for-good/ Understanding Low Back Muscle Spasm Low back muscle spasm can be crippling, but it’s often misdiagnosed as the primary issue when it's actually a symptom of an underlying injury, such as a disc bulge. Recognising this can help you avoid making the problem worse and find effective relief 🧠. Common Misconceptions Muscle Spasm Misdiagnosis: Muscle spasms are often

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